Step 1: Pick up one dumbbell off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbell should be directly in front of you (with your palms still facing in).
Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower back tight and stationary, raise your arm to your side until your elbow is in line with your shoulders. Your other arm can be at your side or you can put your hand on your waist to maintain balance. Make sure your elbows remain above or in line with the wrists to enable maximum benefits. NOTE: You can twist your wrists very slightly down at the top of the movement to enable a greater side deltoid contraction.
Step 3: Lower the weight in a controlled manner to starting position. Make sure to keep your torso positioned slightly forward to ensure side deltoids stay as the primary focus of the movement. Maintain a slight bend in the elbows (and in the knees) throughout the movement.
Step 4: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then switch arms, using the same approach with the other arm. When finished, set the weights on the floor or in the rack. Heavier dumbbells can be used on each additional set.
Benefits:
Lateral Raises are an excellent way to build strength and muscle in your shoulders and, more specifically, your side deltoids, and 1-arm raises add a greater emphasis to each.
Concentrate on letting your side deltoids do the work. Imagine a string on a ceiling pulling your slightly bent arms up. Proper form is necessary in order for your side deltoids to get the maximum benefit.
With one-arm lateral raises, you can use heavier weight if you wish and include a slight swing in the movement.
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. Sit down on an incline bench so your face is facing the bench (the opposite way of an incline press). The dumbbells should be at your sides. Step 2: Keeping your knees slightly...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching. With the vertical dumbbell front raise, your palms will be facing each other throughout the entire movement. Step 2...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms now facing your body). Step 2: Keeping your knees slightly bent, your arms slightly bent and your...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms now facing your body). Step 2: Keeping your knees slightly bent, your arms slightly bent and your...
Step 1: After loading weights on an EZ-Curl bar, pick up the bar with a double overhand grip (palms facing you). Keep a close grip to ensure shoulder safety, placing your hands inside the curved portion of the bar. The bar should be at thigh level and will remain close to your body throughout the movement. Step 2: Keeping your knees and...
Step 1: Place dumbbells at the end of the bench, by your feet, and then pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly Step 2: Lift up each leg to give the dumbbells momentum...
If you are not directed to the Trainer click HERE [1]
Links:
[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/laL3o1DjtJQ
[3] http://www.youtube.com/embed/IyV2-FwUtSc
[4] http://www.youtube.com/embed/QX3P8eulJ2k
[5] http://www.youtube.com/embed/4cOUa65oNjA
[6] http://musclepharm.com/exercise/lying-incline-shoulder-press
[7] http://musclepharm.com/exercise/incline-rear-delt-fly
[8] http://musclepharm.com/exercise/full-lateral-raise
[9] http://musclepharm.com/exercise/lateral-raise
[10] http://musclepharm.com/exercise/vertical-dumbbell-front-raise
[11] http://musclepharm.com/exercise/full-frontal-dumbbell-raise
[12] http://musclepharm.com/exercise/dumbbell-front-raise
[13] http://musclepharm.com/exercise/upright-rows
[14] http://musclepharm.com/exercise/military-seated-dumbbell-press
